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25 High-Protein Freezer Meals for Busy Families

ByNick Garcia
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These family-friendly meals are designed to cook, cool, freeze, and reheat well, making it easier to keep homemade dinners ready for busy nights.

25 High-Protein Freezer Meals for Busy Families infographic

The recipes use olive oil rather than seed oils and contain no soy or tofu. Choose certified gluten-free packaged ingredients when needed.

Before you begin

Cooking times are estimates. Cook poultry and ground meats to 165°F and seafood to 145°F. Cool food promptly before refrigerating or freezing.

Jump to a recipe

  1. 1. Turkey Meatballs
  2. 2. Chicken Enchilada Bake
  3. 3. Beef Chili
  4. 4. Chicken Broccoli Bake
  5. 5. Turkey Meatloaf
  6. 6. Turkey Stuffed Peppers
  7. 7. Chicken Burritos
  8. 8. Chicken Lentil Soup
  9. 9. Beef Lasagna
  10. 10. Chicken Rice Casserole
  11. 11. Turkey Taco Bake
  12. 12. Chicken White Bean Soup
  13. 13. Beef Shepherd’s Pie
  14. 14. Chicken Fajita Filling
  15. 15. Turkey Burger Patties
  16. 16. Chicken Quinoa Bake
  17. 17. Beef Stuffed Peppers
  18. 18. Chicken Vegetable Stew
  19. 19. Turkey Bolognese
  20. 20. Chicken Sweet Potato Bake
  21. 21. Beef Meatballs
  22. 22. Chicken Pot Pie Filling
  23. 23. Turkey Bean Chili
  24. 24. Chicken Pasta Bake
  25. 25. Beef Cabbage Rolls

1. Turkey Meatballs

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds lean ground turkey
  • 4 cups chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

2. Chicken Enchilada Bake

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds chicken
  • 4 cups chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Combine the prepared ingredients in a lightly oiled baking dish, or fill the vegetables as directed by the title. Bake at 375°F for 25 to 45 minutes, until hot and the protein is safely cooked.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

3. Beef Chili

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds lean beef
  • 4 cups low-sodium gluten-free broth
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Combine the ingredients in a large pot, bring to a gentle boil, then reduce heat and simmer 20 to 30 minutes until tender and safely cooked.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

4. Chicken Broccoli Bake

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds chicken
  • 4 cups chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Combine the prepared ingredients in a lightly oiled baking dish, or fill the vegetables as directed by the title. Bake at 375°F for 25 to 45 minutes, until hot and the protein is safely cooked.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

5. Turkey Meatloaf

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds lean ground turkey
  • 4 cups chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Combine the prepared ingredients in a lightly oiled baking dish, or fill the vegetables as directed by the title. Bake at 375°F for 25 to 45 minutes, until hot and the protein is safely cooked.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

6. Turkey Stuffed Peppers

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds lean ground turkey
  • 4 cups chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Combine the prepared ingredients in a lightly oiled baking dish, or fill the vegetables as directed by the title. Bake at 375°F for 25 to 45 minutes, until hot and the protein is safely cooked.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

7. Chicken Burritos

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds chicken
  • 4 cups chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

8. Chicken Lentil Soup

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds chicken
  • 4 cups low-sodium gluten-free broth
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Combine the ingredients in a large pot, bring to a gentle boil, then reduce heat and simmer 20 to 30 minutes until tender and safely cooked.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

9. Beef Lasagna

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds lean beef
  • 8 ounces gluten-free pasta
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Combine the prepared ingredients in a lightly oiled baking dish, or fill the vegetables as directed by the title. Bake at 375°F for 25 to 45 minutes, until hot and the protein is safely cooked.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

10. Chicken Rice Casserole

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds chicken
  • 2 cups cooked rice or quinoa
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Combine the prepared ingredients in a lightly oiled baking dish, or fill the vegetables as directed by the title. Bake at 375°F for 25 to 45 minutes, until hot and the protein is safely cooked.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

11. Turkey Taco Bake

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds lean ground turkey
  • 4 cups chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Combine the prepared ingredients in a lightly oiled baking dish, or fill the vegetables as directed by the title. Bake at 375°F for 25 to 45 minutes, until hot and the protein is safely cooked.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

12. Chicken White Bean Soup

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds chicken
  • 4 cups low-sodium gluten-free broth
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Combine the ingredients in a large pot, bring to a gentle boil, then reduce heat and simmer 20 to 30 minutes until tender and safely cooked.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

13. Beef Shepherd’s Pie

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds lean beef
  • 1 1/2 pounds potatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Combine the prepared ingredients in a lightly oiled baking dish, or fill the vegetables as directed by the title. Bake at 375°F for 25 to 45 minutes, until hot and the protein is safely cooked.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

14. Chicken Fajita Filling

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds chicken
  • 4 cups chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

15. Turkey Burger Patties

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds lean ground turkey
  • 4 cups chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

16. Chicken Quinoa Bake

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds chicken
  • 2 cups cooked rice or quinoa
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Combine the prepared ingredients in a lightly oiled baking dish, or fill the vegetables as directed by the title. Bake at 375°F for 25 to 45 minutes, until hot and the protein is safely cooked.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

17. Beef Stuffed Peppers

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds lean beef
  • 4 cups chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Combine the prepared ingredients in a lightly oiled baking dish, or fill the vegetables as directed by the title. Bake at 375°F for 25 to 45 minutes, until hot and the protein is safely cooked.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

18. Chicken Vegetable Stew

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds chicken
  • 4 cups low-sodium gluten-free broth
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Combine the ingredients in a large pot, bring to a gentle boil, then reduce heat and simmer 20 to 30 minutes until tender and safely cooked.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

19. Turkey Bolognese

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds lean ground turkey
  • 4 cups chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

20. Chicken Sweet Potato Bake

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds chicken
  • 1 1/2 pounds potatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Combine the prepared ingredients in a lightly oiled baking dish, or fill the vegetables as directed by the title. Bake at 375°F for 25 to 45 minutes, until hot and the protein is safely cooked.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

21. Beef Meatballs

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds lean beef
  • 4 cups chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

22. Chicken Pot Pie Filling

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds chicken
  • 4 cups chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Combine the prepared ingredients in a lightly oiled baking dish, or fill the vegetables as directed by the title. Bake at 375°F for 25 to 45 minutes, until hot and the protein is safely cooked.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

23. Turkey Bean Chili

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds lean ground turkey
  • 4 cups low-sodium gluten-free broth
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Combine the ingredients in a large pot, bring to a gentle boil, then reduce heat and simmer 20 to 30 minutes until tender and safely cooked.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

24. Chicken Pasta Bake

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds chicken
  • 8 ounces gluten-free pasta
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Combine the prepared ingredients in a lightly oiled baking dish, or fill the vegetables as directed by the title. Bake at 375°F for 25 to 45 minutes, until hot and the protein is safely cooked.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

25. Beef Cabbage Rolls

Servings: 4   Prep: 15 minutes   Cook: 20–45 minutes

Ingredients

  • 1 1/4 pounds lean beef
  • 4 cups chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped vegetables
  • 1 can no-salt-added tomatoes or beans
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
  2. Combine the prepared ingredients in a lightly oiled baking dish, or fill the vegetables as directed by the title. Bake at 375°F for 25 to 45 minutes, until hot and the protein is safely cooked.
  3. Season to taste and divide evenly into four servings.
  4. Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.

Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.

Make-ahead notes

  • Label frozen meals with the name and date.
  • Thaw overnight in the refrigerator when possible.
  • Reheat cooked food until steaming hot throughout.

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Nick's programs have helped over 50,000 people all over the world. He's been a Holistic Nutritionist and Certified Nutrition Specialist for 20 years. He takes regular diet programs and "healthifies" them turning them into fat-burning metabolism boosting programs. If you want to learn more about health focused fat loss, click "Programs" to learn more!

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